{ "media_type": "text", "post_content": "I am an ex-weight lifter. I switched to cardio strictly since I’m getting older and I can’t deadlift / bench like I used to…I realized strength training is still an important component, however, and want to ease back into it. Any tips on not overdoing it or under doing my workouts? I never know if I should focus more on reps/lower weight rather than maxing out/less reps. Also I feel I do too much variety so how do I split up my work? (Pull vs. push)? TIA!", "post_id": "60b3a8c8224e29002fe295ff", "reply_count": 5, "vote_count": 3, "bowl_id": "58f964b9b298570010452310", "bowl_name": "Staying Healthy", "feed_type": "bowl" }

I am an ex-weight lifter. I switched to cardio strictly since I’m getting older and I can’t deadlift / bench like I used to…I realized strength training is still an important component, however, and want to ease back into it. Any tips on not overdoing it or under doing my workouts? I never know if I should focus more on reps/lower weight rather than maxing out/less reps. Also I feel I do too much variety so how do I split up my work? (Pull vs. push)? TIA!

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Focus on quality over quantity. It shouldn’t take you more than a day to recover from a workout [maybe 2 for legs]. Re bench - make sure you properly warm up including rotator cuffs and back/lats [I always row in my warm up] Sumo and trap bar are less taxing variants of the DL. Hip thrusts are great for blasting the glutes without the strain of squats. Pull 2-3x what you push [rows vs bench]. Think about cables and machines for secondary lifts and accessories. I’m 44, almost 45, and still lingering in the 1K club on 5 workouts a week, about an hour each. as we age, train smarter not harder.

likehelpful

I am 45 and can still push the 1k lb club. I'd check out Stronger by Science and build a program there. I also like Stoppani's workouts on bodyspace. He puts in some variety of low weight / high rep to the high weight / low rep.

likehelpful

Stay in the 6-12 rep range. You don’t need cardio at all - you could walk your dog or go on a walk for the same effect. Weight training changes your body composition, cardio burns calories (which can lead to weight loss) - but your muscle needs a reason to keep it around.

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My standard work out these days is a fast 30 min run uphill to the park, then it's all dynamic body weight supersets and core yoga poses (like crane). Been pretty great for keeping me lean and defining my arms and torso, and challenging me on strength stuff.

You could try doing body weight strength exercises (push up, pull ups, squats, etc.).

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